Twin Doctors Test Diets

This is an awesome display of why diets do not work! Read the story on Yahoo Shine. See link below!


http://shine.yahoo.com/healthy-living/twin-brothers-act-guinea-pigs-sugar-v-fat-190600102.html

Validation that the Whole Body Nutrition concept is on point with its message! Healthful living, eating whole foods, having an active lifestyle, a positive outlook and eating less process and convenient foods will help fight the war on fat (fat gained not fat eaten!)

Success with Weight Loss!

The absolute truth about weight loss is that it takes time, tenacity, will power and sheer motivation!  Weight loss also requires the ability to “start again”.

The first step in the weight loss process is contemplation.  One has to want to lose the weight even before they begin the process.  Specific reasons for the weight loss should be identified.

Ask yourself these questions:

Why do I want to lose weight?

Am I trying to lose weight because I feel pressured by family, friends, or society?

Do I need to lose this weight, is it affecting my health?

Am I comfortable with my weight, with the way my clothing fit?

Regardless of what anyone says or think your weight loss journey should be yours. Your reasons for wanting to lose weight should fit your ideas of what healthy, normal, and fit means to you!

If you are unsure of what normal, healthy or fit is, speak with your doctor, a dietician, Nutritionist or someone specializing in exercise physiology. 

Try to avoid getting advice from self made experts unless they too have struggled with weight and have successfully lost it.

Do not follow FADS!

Following fad diets are not beneficial. You will see results in the beginning but most fad diets are not maintainable and some are downright dangerous.

Choose healthy eating and physical activity

The fact still remains that when combined, eating healthy and exercising regularly, delivers the best results.  However, exercising alone can give you decent results but there’s a catch.  In order to lose weight and burn excess fat one has to work very hard.  Thirty minutes a day of moderate to vigorous activity will burn calories from foods eaten that day but it will not get into stored fat.  In order to burn stored fat, activities must extend into the one hour, hour and a half mark. 

For any physical activity program remember, the key is to start slow and pace yourself.  Do not engage in long drawn out activities until you have conditioned your body to do so.  This will decrease the risk of injuries and lessen the chances of becoming burned out and un-motivated.

The best form of exercise is one that is enjoyed.  If the gym is not your thing save your money, wanting to lose weight will not make it your thing!  Find the activity that keeps you going and do it daily if permissible. 

The key is to remember there are no quick fixes! Weight loss is a process that takes time and results are based on your vested efforts! It's your body, and you are worth it!

 

 

WEIGHTY ISSUES!

If you are like me, female, in your thirties, and have recently gained weight in areas of your body that you did not expect and cannot get rid of, here is why!

One thing assured with aging, whether you are male or female is extra weight. Men will gain weight just as women do but they retain muscle mass longer, therefore, the added weight is not quite as apparent as with females.

As women our bodies expand with age and with child birth. Consequently, this expansion changes your body’s frame size and the way weight is distributed. We begin to lose muscle mass and with the loss of muscle we gain fat!

Where we gain weight has a lot to do with our body’s shape. By now most of you have heard about the apple, pear, hourglass or the triangular shape. These are descriptions that can help you visually determine where you will gain most of your weight. However, they are not customary; it is possible for individuals to have a combination of these shapes.

For women gaining an extra 10-20 pounds does not necessarily mean you are fat. Take into consideration we gain weight in our arms, stomach, hips, thighs, buttocks and the heaviest of all our busts. For many of us an A cup weighing between 7-10 pounds become a C or D cup adding an extra 12-15 pounds. The same thing happens with our hips and buttocks. Moral of the story is some of that extra weight could be added benefit. I mean, who doesn’t want more curves and bigger bust? However, it is important that you remember; the extra weight gained with age has a lot to do with the change in your body’s shape but it is also affected by your diet and lifestyle practices.

Avoiding the body nature provides is next to impossible controlling body fat content is not! Eating healthy and exercising regularly can help you avoid the extra fat build-up under your arm, around your waist, hips and thighs. Being physically active; combining strength training and cardio will help you build muscle. Although building muscles does not necessarily mean less weight, it could however mean smaller inches. Remember muscle mass weighs more than fat. If you are exercising regularly and the scale is holding steady at 150 or going higher do not panic. Arm yourself with a tape measure and document inches loss instead of focusing on weight.

Tips

1. For those just starting exercise, begin slow, 15 to 30 minutes a day is satisfactory. You can also divide your activities throughout the day. A 15 minute walk in the morning and a slow 15 minute jog in the evening.

2. If you are currently active, adjust your routine and work out slightly harder or longer. Our bodies become easily conditioned to an activity we repeat for long periods. Participate in activities that work different muscle groups. If you run start swimming, playing tennis, or boxing.

3. Eat consistently, 3 meals within a 4 hour period or 6 small meals throughout the day if you enjoy snacking.

4. Eat a combination of foods; include whole grains, fruits, vegetables and low fat dairy or dairy substitute like soy or almond milk in your diet.

5. Drink plenty of water 6-8 cups everyday.

6. Snack on healthy fats like nuts and seeds.

7. Eat leaner cuts of meat and add fish like salmon and tuna to your diet 3 days a week.

Happy New Year

Whole Body Nutrition wants you to know that:

No man or woman is perfect

Change takes time

Setting small goals is a great route to achieving bigger goals

Eating should be enjoyable not burdensome

Weight loss happens differently depending on your age, gender and genes

Stress will not only cause you to gain weight it can lead to high blood pressure and make you physically ill! DON’T STRESS!!

Drinking 6-8 glasses of water daily will keep you hydrated, energized and beautiful

Some cooks are born others are made, be adventurous in the kitchen

This New Year is an opportunity to change unhealthy eating habits and lifestyle practices

You can create a WHOLE new you

You should begin now!

New You Recipes to start the year off right!

Morning Sunshine Smoothie

1 cup orange juice

1 banana

¼ cup frozen strawberries

1 teaspoon honey for taste (optional)

Include all ingredients in a blender can add ice for thickness. Blend and serve with mint garnish

Egg White and Potato Frittata

3-4 fresh egg whites, cage free or organic

2 small potatoes

1 cup fresh broccoli florets (head)

2 table spoon chopped onions

Red pepper flakes or black pepper 

A dash of salt or a salt alternative

1 tablespoon olive oil

Boil potatoes for about 10 minutes or less. Sauté onions, broccoli and potatoes in olive oil. Season with salt, black pepper or red pepper flakes.

Blend egg whites together in a separate bowl.

Add sautéed mix of potatoes, onions, and broccoli to a oven safe bowl. Pour egg whites over mixture, sprinkle with a dash of pepper and bake for at least 10 minutes.

Optional: shaved or shredded cheese can be added to frittata.

Ten Ways to Reduce Belly Fat

 1. Limit Sugar Intake

a. Sugar from refined foods such as white breads, and other flour products. Sugar from artificially flavored drinks, sodas and alcohol. Sugar from sweets, cakes, cookies, pies, Danishes, pastries, muffins and added sugar to teas, coffees and other beverages.

2. Reduce Stress

a. Stress has a direct effect on weight gained, especially in our mid-section. Stress can lead to unhealthy eating and unhelathy lifestyle practices.

3. Practice eating less

a. Choose MYPLATE, it is a perfect example of how your plate should look at meal time. If you load your plate with more vegetables, less starch and meats, you are cutting sugar and fat from your diet. (myplate can be accessed at www.myplate.org)

4. Exercise

a. Are you doing a hundred crunches daily and still not seeing the results? Crunches don’t necessarily burn stomach fat, they do however tighten stomach muscles. If stomach fat is the issue, crunches should be paired with cardio exercises. Walking, jogging, swimming, Pilates, and Zumba are just some of the activities that will help you fight the bulge.

5. Snack on Healthy Low Calorie Foods

a. While there are those of us who can eat 3 meals a day and be satisfied, there are those who need snacks. If you are eating smaller meals and not feeling satisfied, snacking is a way to keep from over eating.

6. Eat More Fruits, and Vegetables

a. This cannot be stressed enough. Fresh fruits and vegetables without added sugar and fats are a nutritious, delicious way to enjoy foods. They are naturally low in calories and loaded with vitamins, minerals and antioxidants that will help your body fight the effects of stress and other illnesses.

7. Stay Hydrated

a. Dehydration causes our bodies to hold on to water. Retaining water can give the appearance of a puffy or bloated look especially in the stomach area. Dehydration can also increase cravings and lead to excessive intake of sugary beverages.

8. Get Some Sleep

 a. Sleeping is an important part of our metabolic function. It allows our body to restore itself, and sleeping will ensure that your body is producing enough of the hormone leptin. Leptin is a hormone that helps your body regulates appetite and metabolism. Lack of sleep can lead to stress, and again stress can lead to weigh gain. 6-8 hours is recommended.

9. Take Time To Eat

a. Rushed eating can lead to choosing foods that are not healthy and eating more than you should. Take time to savor and enjoy your meals.

10. Avoid Fast and Salty Food

a. Fast foods are usually higher in calories, fats, sugar and sodium. All of which will add fat to your mid section. A high sodium diet leads to water retention and water retention causes bloating and puffiness.

Coming to Terms with My Changing Body!

Maybe I should title this post I'm not only a Nutritionist I'm a client too!  I am beginning to experience the pressures of wanting to lose weight and not being able to. It was not always like this, and that my friends seem to be the line of the century. "It wasn't always like this," I use to be able to eat what I want and not gain but now it’s like the weight just stay stuck to my hips, thighs and buttocks. My bra size has increased and I am really wondering if I have thyroid issues; probably not, just needing an explanation for this body mother-nature is trying to give me.

I have always been active, and for the most part I eat healthy daily. So what gives? I saw a family member experience something similar a while back; she was a tiny, voluptuous little thing until she hit the thirty year mark. It was incredible for me to see her body change, and change so radically.  It is that experience however, that comforts me and help me understand that weight gain is a part of the process for some of us.  I have come to terms with the fact that my somewhat perfectly shaped hips and thighs contoured over the years running, is no longer a reality unless I am willing to put in that 5 miles a day 6 days a week as I had once done. Speak about unrealistic, five miles a day, six days a week, yeah right!

Although I am not content that my size 6 is now closer to an 8 I have made a conscious decision to accept this transformation.  I will be more attentive when I eat, and give more thought to what I am eating daily.  It is that simple for me, recognize the change and be in acceptance of it or drive myself crazy trying to lose 10 pounds! Maybe it’s cowardly of me, maybe I should tackle and devour those 10 pounds the way I tackle and devour my favorite meal of the day, breakfast, lunch, and dinner! Truth is I don't want to, it takes too much effort and honestly I don't need to. I am in great shape, I am healthy and so far I am not at risk for anything other than a larger pant size.

The point is get comfortable! 

Become comfortable with your body, when we are uncomfortable with our bodies we tend to want changes now, and that is not reasonable.  Understand what works for you as an individual. Eat clean, fresh foods that are minimally processed and stay active. Accept that changes should be made but understand that going from a size 16 to a 12 takes time.

Exercise because it keeps your heart healthy, promotes flexibility, burn calories and can reshape your body. If running 5 miles a day is no longer possible then run 2, or walk 3. Our bodies need and want to be challenged. Combine Yoga, Pilates or a toning exercise with running or walking add light weights for resistance. 

Set goals one at a time and work on mastering that goal before you move on to the next one. Pressure is wanting a flat tight tummy, shapely hips and thighs after having children, motivation is knowing you are at your best mentally and physically when you are living and eating healthy!

Smoothie Delight!

Refresh and energize this summer with a refreshing fruit smoothie.

Yogurt, fruits, soy milk, low fat milk, coconut milk, protein powder, raw oats are all ingredients for a low fat, low calorie meal substitute or snack that can be ready in under 10 minutes.

Stay cool with these delicious recipes:

Tropical Fruit Smoothie

1 ripe mango

1 banana

1/4 cup pineapple

½ cup 100% pineapple or orange juice

¼ cup coconut milk fresh or canned

About a cup of ice

*1/2 cup mango nectar can be substituted for a whole mango.

Combine all ingredients in a blender, blend until smooth, pour into a glass and enjoy!

Berrylicious Yogurt Smoothie

1/4 cup strawberries

¼ cup blueberries

8 oz low fat plain or vanilla flavored yogurt

½ cup ice

Combine all ingredients in a blender and blend until smooth. If shake is too thick add low fat milk to get desired consistency.

*this smoothie can also be made with 100% orange or pineapple juice instead of yogurt. If using juice instead of yogurt increase fruits in recipe by ¼ cup.

If dairy is not your thing, but you still want to fuel up on protein, soy milk or almond milk can be used in place of dairy products. Substituting soy or almond milk will also benefit those needing or wanting more calcium.

Soy milk Smoothie

1 cup regular or low fat soy milk

1 and a half ripe banana

1/4 to a ½ cup raw oats

2 tsp honey or brown sugar to taste

Dash of cinnamon and nutmeg

Ice (as desired)

Blend ingredients together in blender until smooth. This smoothie is a greater starter for a busy morning, full of protein, potassium and fiber!

The Green Smoothie

2 kiwis pealed and halved

1 ripe banana

8oz plain or vanilla flavored low fat yogurt

Ice (as desired)

Blend all ingredients in a blender until smooth and enjoy!

Avocado Smoothie

1 small avocado pealed and pitted (seed removed)

1/2 cup low fat milk (soy or almond milk optional)

2 tsp honey, brown sugar or agave to taste

Blend avocado, milk, and sweetener in a blender with ice until smooth. If you find this mixture too thick adjust milk as needed for consistency.

Fruits make a great accompaniment to yogurt, low fat milk or soy milk but so do vegetables. Try adding kale, spinach, or carrots to any smoothie mixture for an exciting new flavor, texture and even more nutrients.

Power Up your smoothie with flax seeds, flax seed oil, protein powder, raw or roasted pumpkin seeds and spirulina. These ingredients can be found at health food or specialty stores.

For more delicious smoothie recipes, visit natures-health-food.com. They have a variety of smoothie's that include fruits, vegetables, yogurt, peanut butter, almond butter and even chocolate, yum! Some of the recipes are very high in calories because they are geared towards individuals that are active or athletic. Simply adjust the recipe to fit your desired calorie intake and enjoy!

GROW SOMETHING!

Plant a garden this spring, it won't take much, just your will, dirt and some seeds.

Get back to nature, back to understanding how our foods grow, how the earth consistently provides for us. Plant a vegetable or herb garden this spring and remind yourself of nature's gift of freshness.

 Gardening is a great way to bond with nature, reduce stress, and eat fresh.  

Vegetables like eggplant, sweet peppers, snap beans, okra, carrots, summer squash and tomatoes are great starters.

 Season your meals with herbs from your garden.  Rosemary, basil, oregano, thyme, sage, garlic, and onions will make your salads pop and lessen the need for salted seasonings.

Beginners can Google gardening tool needs online or visit your local Home Depot or Lowes gardening center for instructions and advice.  For those existing in urban areas with restricted space consider renting a plot, or joining a garden association. You can also begin the process by using flowering pots.

Some helpful tips:

1. Select an area to plant your garden and begin prepping soil. Avoid using weed killers and pull weeds with hands

2. Use natural compost on your soil before planting; this will reduce the need for fertilizers later on

3. Don’t crowd your seeds, allow sufficient space between them, this will allow seeds to grow better

4. Water before you plant and know how much water your seeds will need once planted. This information along with other gardening explanations can be found online

 Planting and harvesting time can be determined by accessing your state's harvesting calendar online.

 

Is it me or is my waistline expanding as fast as my ass is?

Growing into adulthood is an exciting experience. The realization that yes, I am a woman or a man now, is one most people find rewarding and others find challenging. Sometimes these challenges appear in the form of responsibilities while for others it could be the changes your body's experiencing. It is true that with age comes knowledge and understanding we certainly didn’t have in our youth, but expanding waistlines, buttocks and the ability to gain weight faster than we lose it are all a part of the package as well.

Most men and women between the ages of 28-55 experience similar concerns with their weight and there are no specific answers to why our buttocks spread, our jeans get tighter and the energy we once had to do all the things we love has turned into us having our meals on the sofa while reclining, or lying down after having a meal.

I am exaggerating, of course, but I do find that most men and women start experiencing changes they are not familiar with as soon as they hit the 30-year mark. It progresses and by the time you are 40 you are left wondering, “What the hay is going on here?”

It is obvious that our bodies change, and along with that change comes a change in our appetites and a change of the foods we love to eat. Personally I believe this is normal. We shed our

20-year old bodies for a more mature one and the process continues well into our 50’s and possibly further into our 60’s. I can’t speculate that far because I have yet to hear the complaints of that age group.

There are many reasons for the changes, but there are no specific solutions as to how to deal with them. We can listen to others’ suggestions and form our own conclusions, but the truth is, what works for me, may not work for you and vice versa. However, we can learn our bodies. We can begin to understand what makes us tick in a sense and find a healthy balance. As long as your weight gain is not affecting your health in a negative way, don’t stress too much about it. Stressing will only cause you to eat more and gain more weight.

Fighting weight gain during adulthood is winnable. Maintain a positive outlook and begin by:

Getting to know your body. Know what works for you and what doesn’t.

Understanding what you like versus what you need. We all have foods we like or love to eat, but as our bodies change those foods may no longer be the best choices for us. I’m not referring to just unhealthy foods such as chips and sweets alone. Maybe you now have to choose low-fat dairy instead of 2% or whole fat dairy. It could be that 1 cup of white rice should become ½ cup of brown rice. Certain foods provide many calories with few nutrients. Choosing a healthier alternative to something you are eating now could decrease the rate at which you gain weight.

Moving. Our metabolism slows with age and inactivity, as well as with muscle loss (a factor of aging). Being active and staying active throughout your adult life can help you maintain a healthy weight. An active lifestyle keeps us youthful, boosts our metabolism and builds muscle.

Staying fresh. Fresh foods provide more nutrients and less harmful additives and toxins (if you choose organic). Eat fresh fruits and vegetables daily. Stay hydrated and refreshed with at least 8 cups of water daily. Water replenishes fluids lost and keeps our blood flowing, as well as keep our skin clear and vibrant. 

"No one wears YOUR body as well as you do, wear it well."

Is Your Job Making You Fat?

If the most activity you get from an eight hour work day is the walk you take from your desk to the printer, copier, fax machine or lunch room then your answer should be yes, “my job is making me fat.”

Most of us spend our days at work sitting, then we go home and sit some more. Well, that is unless you have children, and even then you find a way to rest because you are so tired from your busy, but not so busy day at work.

The average American work an eight hour work schedule with an hour or more out for lunch. We do this for fifty two weeks a year. The dietary recommendation for healthy active adult females is approximately 1600 to 2000 calories, and 2000 to 2500 for healthy active males. The average person eats far more than what is recommended, a good 500 more. Exceeding calorie recommendations is easy, most of the time we eat and we are not aware of what we are eating. Many of foods we think are healthy are very unhealthy often loaded with extra calories. We eat out more than we cook and often times we overeat because of the large portions most restaurants serve. Calories in should equal calories out and calorie intake is usually based on individual height, weight, gender and activity levels. If you are consuming 2000 calories and burning only 1000 a day expect to gain weight. Calories that are not being used by the body, are stored as fat.

Food is energy, one of the main reasons we eat is because we need energy to do work. Eating 2000 calories daily for 52 weeks adds up to approximately 520,000 calories, which turns out to be an extra 149 pounds a year. It is recommended that if we want to maintain our current weight we should consume the same as we are exerting, if we want to lose at least a pound a week then we would have to reduce our total intake by 500 daily.

Confusing, maybe, but if you do the math 7(days in a week) x 500calories is 3500, and 1 pound of fat is approximately 3500 calories.

Aside from inactivity, stress is a major factor when it comes to work related weight gain. Stress can lead to dependency on foods that are not good for us. Our work environment plays a major role in relation to how and what we eat. We spend a good majority of our day sitting, snacking at times and interacting with others who may also influence our choice of foods daily. Realizing our work habits and the negative impact they may have on our health is important in the fight to eat healthy and stay healthy.

Now that you know your job is contributing to your weight gain what can you about it?


There are simple steps workers can take to begin burning more calories, eating healthier and increasing activity levels.

1. Start a walking routine during lunch break.

2. Skip the taxi, or bus and walk to work if it is reachable without transportation.

3. Get off bus or train 2 or 3 blocks before your destination and walk the rest of the way.

4. If you drive park at least 15 minutes from the office and walk the rest.

5. Utilize your company’s health programs, most large companies offer discounted gym membership, while others may have a gym onsite. Participate in health fairs or educational seminars geared towards health to increase your knowledge. The more you know the more effective you will become.

6. Start packing lunch and snacks for work. Preparing a healthy meal at home along with healthy snack options put you in control of how many calories you take in each day.

7. Find a healthier alternative. Eating out is an option for most because of time constraints, finding foods that are healthy on a one hour lunch break can be challenging but it is possible. Visit the salad bar and prepare a healthy salad with a lean protein and low fat salad dressing or skip the dressing all together. Choose low sodium soups and sandwiches made with whole grain breads and lean meats with added vegetables. A healthy balanced lunch will give you the energy you need to make it through the rest of you day.

Let’s eat and move with purpose!

If at first you don’t succeed, try again!

Admittedly, we all fall short when it pertains to accomplishing goals we have established for ourselves. There are those of us who have the drive and the motivation to stick it out no matter what, but the truth is, a good percentage of us will begin, stop and then start again. There is absolutely nothing wrong with falling of the weight loss, healthy eating or healthy lifestyle wagon. It happens, the gift and lesson learned from starting over is knowing you have the courage and the will to begin again.

There are many factors in our daily lives that will continuously contribute to us neglecting our goals for short or long periods of times. Recognizing that you fell short and making the decision to start again, could prove to be the best success story, involving your continuous effort to improve your health and daily life.

My message to you is to continue starting new. If you find that you are not as focused, that you lost 20 pounds a few months ago but have gained back 15, use these simple tips to START AGAIN.

1. Focus briefly on where you were, and what caused you to fall short of keeping the weight off.

2. Recognize factors that contribute to you losing focus, it could be stress, boredom with the way you were eating or you simply just needed a break from your daily disciplined eating regiments. Understanding why you lost focus will assist you in staying the course longer the second of third time around.

3. Establish a new goal for yourself now that you are aware of where you went wrong.

4. Counting calories can be tedious and discouraging, instead eat healthy fresh foods, eat smaller portions, replace juices and sodas with water and include healthy snacks along with daily meals.

5. Find a workout partner or someone who is willing to help you stay focused, whether it’s a nutritionist, a health coach, a friend or co-worker having someone to offer encouragement or insight will keep you motivated.

6. Find simple, healthy and easy recipes that fit your busy schedule. Whole grain cereal with fruits in the morning, salads with protein for lunch, bake fish and vegetables for dinner. Learn how to eat healthy without it being burdensome or feeling too much like work.

7. Lastly, stay positive, be patient and don’t get discouraged. Losing a small amount of weight continuously over a longer period of time proves to be more affective than losing 20 pounds in 3 weeks.

Let us start again!

Weight Loss Tips from Whole Body Nutrition!

The first step to successful weight loss is to be mentally ready. Losing weight is as mental as it is physical and knowing that you are ready to start the process is the first step.

Once you are ready to begin follow these simple steps to find success:

1. Eat consistently. It’s ideal to eat 3 meals a day but better to eat 6 small meals instead. A consistent eating schedule will prevent hunger and overeating. Eating regular meals will also prevent sluggish metabolism.

2. Drink more water. By now this is very cliché but we all know water is a vital component in our diets. It prevents dehydration which can lead to other problems, but it also keeps our bodies and skin healthy. Water with meals instead of juice or soda will help you cut back on total calorie intake.

 

3. Eat more fresh fruits and vegetables daily. They are low in calories, and loaded with important nutrients and antioxidants.

4. Avoid processed foods as often as possible. Process foods are higher in fats, sugars and sodium than freshly prepared foods are. Limiting process foods requires limiting canned foods, frozen meals, boxed or pre-prepared foods and even fast foods.

5. Exercise.  Exercising should be just as consistent as eating regular meals. Engaging in an activity that increases your heart rate 30 minutes a day 3-5 days a week will begin the process of weight loss.

Finally maintain a positive attitude and outlook, and view everyday as an opportunity to start new.

Quick, Easy and Healthy Breakfast.

Recommending how to eat healthy is one thing, being able to prepare healthier foods is another. Some of the barriers to healthy eating are food preparation. To overcome this I almost always recommend following healthy recipes that can be found on line or purchasing a cook book that offer step by step directions on preparation of healthy foods. Find new ways to prepare foods you are currently eating that will make them healthy or healthier. Easy ways to enhance any food is to add fruits, vegetables, and whole grains, replace salt and sugar with a healthier ingredient such as herbs, spices, honey or 100% maple or rice syrup.

Avoid deep frying, sauté, bake or grill your food. Plan, Plan, Plan and Prepare.

Here are a few quick healthy recipe ideas for breakfast

Egg Frittata

2 eggs (whole or whites) beaten

1/4 cup chopped broccoli

1/4 cup chopped mushrooms

1 teaspoon chopped onions

1 small plum tomato cut into 4 pieces

2 teaspoon olive oil

Pinch of salt and pepper for taste

Heat olive oil in frying pan. Add onions, broccoli, mushrooms and sauté on high for about 2 minutes then add tomatoes and beaten eggs and reduce heat cook until egg is no longer wet or runny. Frittata can be finished on stove-top or in oven at 350 degrees.

Frittata can be eaten as is or with whole grain toast, whole grain or blueberry waffles. You can add about an ounce of cheese to the recipe if you like. There are many variations to this recipe including adding potatoes or using spinach or asparagus instead.

Oats

1/2 cup regular oats

1 teaspoon raisin

1 teaspoon dried cranberries

2 teaspoon brown sugar or maple syrup (more might be needed if you like your oatmeal sweet) the recommendation is less sugar.

Cook oats in about a cup of water until done. 1/2 cup raw oats yields about 1 cup cooked (equivalent to 2 servings of starch based on the Food Guide Pyramid).  Sweeten with sugar or maple syrup. Serve with raisins and dried cranberries.

If you like your oatmeal creamy like I do use 2% milk or soy milk in place of water. For different flavor you can sprinkle cooked oats with brown sugar and cinnamon or add fresh blueberries or other sliced fruits on top.

Banana Pancakes

1 cup complete pancake mix

1 banana

Water for mix

This recipe is pretty easy mix pancake batter, add sliced or crush banana. Pancakes can be made on stove-top in a non-stick frying pan or on a pancake griddle. Non-stick spray such as Pam can be use in place of butter or oil.

Pancakes are great with fruits and you don't always have to put the fruits in the pancake. You can top plain pancakes with heated fruits soaked in maple syrup.

 Yogurt and Fruit Parfait

1 6-8oz plain or strawberry yogurt

1/4 cup granola

1/2 cup sliced strawberries (use 1/4 cup if they are frozen)

1/4 cup blueberries

In a cup or bowl add yogurt. Top with granola then fruits and enjoy

Breakfast does not have to be typical breakfast foods. Left over from previous night's dinner can be a great way to start your day. I have enjoyed spaghetti sprinkled with shredded cheddar cheese and heated in the morning. Left over soups are also great substitutes for the typical breakfast foods.

If you have left over chicken from the night before, sauté a few pieces of onions, tomatoes and some vegetables and wrap in a whole grain tortilla wrap for a quick, easy, and healthy breakfast.

Boiled eggs with wheat thins or wheat crackers, sliced cheddar cheese and a half of an apple is not only healthy its filling.

Sardines with sliced jalapenos are a favorite of mines. I often pair it with water crackers and sliced avocados for a protein filled breakfast in the morning.

Eating should be fun and not a chore. Step outside the box and begin experimenting with different foods, and different food combinations. You just might create your family's next favorite recipe.

The Whole Body Nutrition Concept.

The Whole Body Nutrition concept encourages a healthy body, mind and spirit. We encourage you to learn and experiment with different ways to eat and live a healthier life, no matter what dietary path you are following.

With that said these 5 criteria will get you on your way:

1. Live Foods

Choose foods that are real, natural, fresh, seasonal and unprocessed.

Eliminate refined starches such as white flour, sugar and artificial drinks.

Limit canned foods, boxed or frozen meals as often as possible

2. Plant Base

Plant base foods such as vegetables, fruits, nuts, legumes (peas, beans) seeds and whole grains are essential for a healthy, low fat, and nutrient rich diet.

When choosing plants choose a variety of color, more color means a wider range of nutrients.

Support local farmers markets. Fruits and vegetables are often fresher and cheaper when purchased from local farmers market.

3. Low Fat

Get your fats from lean meats such as fish, chicken, turkey lean beef, nuts, and low fat dairy products.

Avoid margarine and foods made with hydrogenated oils (trans-fat)

Substitute a plant base protein such as seitan (high protein wheat gluten), Tofu, vegetable burgers beans or peas for a meat occasionally

Limit fried and process foods.

4. Nutrient Dense (Nutrition Rich)

Choose foods with high nutrient content. Nutrients are the vitamins and minerals that the foods we eat provide. They are important for growth and development in children and maintenance of our health as we get older. Nutrients such as calcium, iron, vitamin c, and vitamin d just to name a few are essential to our wellbeing.
Eat natural fresh foods they have fewer calories and are rich in nutrients.
Use food labels to guide you when trying to improve your nutrient intake.

5. Live Active

Having an active lifestyle will keep you in shape, prevent excessive weight gain and help you feel better overall.

Whether it’s exercising, or doing one of your favorites activities such as bowling, dancing, skating being active is not just good for your body it’s also great for your mind.